Alternating Standing Hip Frontal Rotation Raise
Improve hip mobility & core strength! Alternating arm raises with hip rotation for a full-body, feel-good exercise.
Muscle Groups
Primary
Secondary
Instructions
Standing Hip Frontal Rotation with Alternate Raise
Positioning
1. Starting Position: Stand tall with your feet hip-width apart. Ensure your weight is evenly distributed on both feet.
2. Arm Position: Raise your right arm straight up above your head while keeping your left arm down at your side.
Movement Instructions
1. Raise Alternate Arm: While maintaining the right arm overhead, lift your left arm parallel to the floor in front of you, keeping it shoulder-width apart.
2. Rotate Hips: As you lift your left arm, pivot your right hip outward and rotate your torso slightly to the left.
3. Return to Start: Lower your left arm back to your side and simultaneously lower your right arm back down.
4. Repeat: Switch arms; now raise your left arm overhead and repeat the movement with your right arm. Rotate your hips to the right this time.
5. Continue Alternating: Perform this alternating arm raise and hip rotation for 10-15 repetitions on each side, focusing on fluidity and control.
Tips
- Keep your core engaged to maintain stability throughout the movement.
- Ensure your movements are slow and controlled to avoid strain.
- If you feel discomfort, reduce the range of motion or take a break.